NFL level Workout Back and Legs
Get Big ASAP with this workout. Try to have similar weight ratios in your workouts
1. 80 lbs: \frac{80}{203} \times 100 = 39.41\%
2. 90 lbs: \frac{90}{203} \times 100 = 44.33\%
3. 100 lbs: \frac{100}{203} \times 100 = 49.26\%
4. 110 lbs: \frac{110}{203} \times 100 = 54.19\%
5. 120 lbs: \frac{120}{203} \times 100 = 59.11\%
6. 130 lbs: \frac{130}{203} \times 100 = 64.04\%
7. 150 lbs: \frac{150}{203} \times 100 = 73.89\%
8. 170 lbs: \frac{170}{203} \times 100 = 83.74\%
9. 180 lbs: \frac{180}{203} \times 100 = 88.67\%
10. 210 lbs: \frac{210}{203} \times 100 = 103.45\%
11. 225 lbs: \frac{225}{203} \times 100 = 110.84\%
12. 270 lbs: \frac{270}{203} \times 100 = 133.00\%
13. 315 lbs: \frac{315}{203} \times 100 = 155.17\%
14. 365 lbs: \frac{365}{203} \times 100 = 179.80\%
15. 405 lbs: \frac{405}{203} \times 100 = 199.50\%
Building strength in your legs and back requires a well-structured workout routine that incorporates various exercises and proper weight ratios. The focus on hypertrophy and strength training is essential for athletes, especially those aspiring to perform at an NFL level. A typical workout might include supersets such as 4x10 lat pulldowns, combining heavy weight with a focus on form to ensure maximum muscle engagement. Consider incorporating other key lifts like landmine rows and bent-over dumbbell rows to target various muscle groups in your back while ensuring your legs get the attention they deserve through exercises like leg presses, leg extensions, and curls. Strength training for your legs should not be overlooked, and varying your rep ranges can lead to greater muscle growth and improve your overall performance. Utilizing weights at a calculated percentage of your body weight, as seen in the provided examples, helps in progressive overload, which is crucial for strength gains. Always keep track of your weights, reps, and sets to monitor your progress over time. Remember, consistency is key when pursuing fitness goals, and focusing on a balanced approach will yield the best results.
